The health benefits of grilling (and 5 other cooking methods)

Nutrition

The health benefits of grilling (and 5 other cooking methods)

Eating healthy isn't just about what you cook—how you prepare your food matters, too. Here's what you need to know about 6 popular cooking techniques.

Raw

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Nutrition notesSome vitamins degrade when heated, so eating uncooked veggies can offer some benefits. But don't take that as a sign to switch to an all-raw diet. Amanda Li, a Toronto registered dietitian and chef, explains that cooking breaks down cell walls, making it easier for your body to absorb the minerals and antioxidants inside.

Give it a boostDon't cut up your veg until you're ready to eat, says Li, because slicing speeds up vitamin degradation. And be sure to use a sharp knife, as dull blades cause cell damage, which means even more nutrient loss.

Stir-frying

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Nutrition notesYou can fry both veggies and meat at higher temperatures with only a little oil. Since this method is quick, most nutrients remain intact.

Give it a boostAlways add oil after the skillet is hot. When oil heats up with the pan, it can easily overheat—and that causes oxidation, "which can lead to the formation of carcinogenic compounds," says Li. Make sure you choose an oil with a high smoke point; Andrea Donsky, a registered holistic nutritionist, suggests avocado oil, which can be heated to 520°F.

Grilling

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Nutrition notesGrilling imparts great flavour that can eliminate the need for additional seasoning (which can be a source of extra salt), but it's also associated with two types of carcinogens: one from the charring of meat, and the other from the smoke caused by juices dripping onto coals below.

Give it a boostResearch has shown that herb-filled marinades are your best defence, because the herbs' antioxidants counteract carcinogens. Donsky recommends keeping the grill clean, using a drip pan to prevent flare-ups and smoke, and discarding any burned sections of meat.

Steaming

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Nutrition notesThis cooking method is fast and doesn't put veggies in direct contact with liquid, so most of the vitamins stay put.

Give it a boostRemove vegetables from the heat when they're bright and still slightly crisp. If they sit in the steamer, they'll continue to cook and lose nutrients, says Li.

Fermenting

Photography by Genia Shapira

Nutrition notesThere are several types of fermentation, but lacto-fermentation, which uses brine and a food's natural bacteria to break down its sugars, is what gets you kimchi and sauerkraut. The bacteria that thrive in these dishes have earned superfood status for their digestion-promoting probiotics, but the fermenting process can also involve a lot of salt, says Li.

Give it a boostBe careful to follow reputable recipes, and ensure that the brine covers the vegetables completely, otherwise they could grow mould. And it's best to enjoy in moderation if you're watching your sodium intake.

Slow cooking

Nutrition notes

The prolonged heat involved in slow cooking does lead to increased vitamin loss, but since the juices are retained, these dishes are full of natural flavour. That means you're less likely to need added salt or sauces.

Give it a boostWhen cooking meat in the slow cooker, Li suggest letting the dish cool completely in the fridge, then scraping off the fat that solidifies on top.

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Last-minute gift ideas for everyone on your holiday list

Fashion

Last-minute gift ideas for everyone on your holiday list

We’ve all been there, you know, scrambling at the 11th hour to get an extra-special present for someone important on your list. These last-minute gifts are so thoughtful, they’ll never know you just picked it up.

Slideshow

Last-minute gift ideas for everyone on your holiday list

All about that bass

If you’ve exhausted your options for a gift for that special guy in your life—because he’s either too picky or has almost everything—consider a portable Bose speaker. This one is water-resistant (great for camping and hiking), has full-range sound and is durable and simple to use. Bose SoundLink Color Bluetooth® Speaker II, $181.

Last-minute gift ideas for everyone on your holiday list

Wine charm

Most ornaments go on sale in early December, so this is the kind of gift that’s perfect to pick up last minute because it will actually save you money. Sweeten the deal and give an ornament hanging from a bottle of wine. Glitterville Antler Ornament, $7.50.

Last-minute gift ideas for everyone on your holiday list

The crowd pleaser

Still missing a gift for your Mother-in-law or your dear aunt that always bakes you fruit cake? Head to Shoppers Drug Mart and give her the gift of Amazing Grace. This best selling fragrance from beauty brand Philosophy smells clean and beautifully feminine with a powdery floral air of sophistication and polish. This collection includes Eau de Toilette, shampoo, bath and shower gel and whipped body crème.Amazing Grace Holiday Set, $60.

You’ve got mail

Last-minute gift ideas for everyone on your holiday list

Sock it to them

Need a gift ASAP, but don’t have time to leave the house? Simple, order online and give the gift that keeps on giving with a new pair of socks every month, for a year! These vibrant and graphic socks are available for both men and women. One pair every six months, $78. One pair for a year, $146.

Last-minute gift ideas for everyone on your holiday list

Lit up

Need a little something special for your child’s teacher or your next door neighbour? Pick up a tin Voluspa candle. The packaging is beautiful and the two wicks give off a rich glow. This scent smells of sweet apricots muddled withs superfine sugar and crisp Prosecco. Voluspa Prosecco Bellini Two Wick Tin, $16.

Last-minute gift ideas for everyone on your holiday list

Grab & go

There are few places that are open on Christmas day, but Starbucks is one of them. If you’re on your way to your holiday dinner and realized you forgot something for that caffeine loving cousin of yours, make a pitstop at your local Starbucks and grab one of their festive drinkware cups. We love the ceramic sweater cup with a swivel lid. Sweater double wall traveler, $27.

Last-minute gift ideas for everyone on your holiday list

Hostess bait

Headed to one of your besties for your annual friends holiday dinner and need something clever to bring? Gift something useful and beautiful with a little bit of whimsy, like this marble cheese board. Crafted from creamy white marble, the cool surface is ideal for serving cheese and charcuterie. Expressions marble and copper cheese board, $37.

Last-minute gift ideas for everyone on your holiday list

Sleep easy

Last-minute gift ideas for everyone on your holiday list

Teen pleaser

Need something for your teenage niece, but have absolutely no idea what she’s into? Whether she’s artistic, sporty, goth or one of the "popular girls" at her high school she’ll be into something from NYX Cosmetics. We especially love these palettes, choose from one of seven that houses eight shades of shadow and one liquid matte lipstick. NYX Cosmetics Wanderlust Lip & Eye Collection, $25.

Choose the best-quality bread. Never serve end slices. Freezing bread before cutting and then spreading makes for easier handling.

Bread should be lightly buttered no matter what the filling. Butter should be at room temperature before spreading. Sandwiches will not become limp and soggy as readily if you spread butter right to edge of bread.